Overcoming a fear of travel takes practice

For many, the summer months are associated with vacations, get-aways and traveling. Unfortunately, traveling can be worrisome event for some, and they may simply stay home and miss out on the many benefits of travel. For many, travel is a very anxiety-provoking experience.

Travel anxiety may be a part of a more generalized anxiety disorder or it may be a specific phobia which could involve a fear of flying or a fear of driving or a fear of being away from one’s familiar surroundings of home. The underlying reasons for travel anxiety, often unconscious, can be uncovered in psychotherapy although the process is arduous and can take a good deal of time. However, while uncovering the reasons for the fear, there are tactical approaches which can be simultaneously pursued.

In addition to working with a therapist who can help you uncover the reasons for your fears, you can also directly face your fears with some straightforward “self-help” techniques. Some call this exposure therapy.

Think logically

In general, the process involves learning control over one’s nervous system through breathing exercises with relaxation techniques. This is coupled with challenging one’s thoughts about feared situations. For example, the anxious traveler is full of “what if?” questions. These can be listed and then categorically answered.

For example, one may hesitate to fly on a plane because “what if I have an anxiety attack and feel like I can’t breathe and am going to pass out?” This can be countered by a statement to one’s self such as “If I have an anxiety attack, I’ll remind myself that it’s painful but harmless, that my rapid heartbeat does not mean I’m having a heart attack, and if I stop breathing and fall down from my shortness of breath, my body will immediately start breathing again on its own.”

In flying anxieties, it is interesting that most sufferers aren’t worried about the plane being out of control but are worried about themselves being out of control on the plane. Armed with relaxation techniques, deep breathing exercises, and distraction methods, a grounded traveler can become a frequent flyer with practice.

Some airlines offer desensitization programs for those with severe flying phobias in which they are taught these various relaxation techniques on board a grounded plane. In session two, they are taxied around without lifting off, continuing to practice their relaxation exercises and in the final phase, they achieve a take-off, a short flight, and a landing – all under the influence of self-induced relaxation guided by a “travel coach” provided by the airlines who is trained in these techniques.

Critical to desensitize

Fears of traveling by automobile are often, on the surface, experienced as fears of being hurt in an accident. Frequently underneath, there is a real fear of separation. The anxiety may increase the farther one gets away from familiar surroundings of their own home.

Again, as in airplane flying the learning of fear desensitization techniques is critical. So is facing the fear and getting in an automobile, first as a passenger and later as a driver, armed with techniques that will induce relaxation. Mentally rehearsing trips in cars can also help. While in a relaxed state, one imagines the details of what one might see and hear on a motor trip. Through imagination, one can begin to cope with the fears of the physical sensations of anxiety: rapid heartbeat, shortness of breath, feelings of light-headedness, and nausea, etc. The more one rehearses, the more one will be prepared and able to become an observer of anxiety sensations rather than react to them.

The important thing is to face the fear through behavior that will expose the underlying thoughts, fantasies and feelings so as to master them. These usually turn out to be concerns about loss of control of some things.

Remember that with time and practice, travel anxiety is very treatable. Also remember that ‘Rome was not built in a day’. It takes time, patience and optimism to journey through your travel fears. The pay off, however, is worth it. As St. Augustine said, “The world is a book and those who do not ravel only read one page.”

Len McCulloch is a diplomate of the American Psychotherapy Association. He is credentialed in mental health, brain injury, addictions and social work. His clinical practice of 40-plus years includes more than Our Mental Health columns. He can be reached at his Farmington Hills office at 248-474-2763, Ext. 222.